How to Do an Upper Body Workout With No Equipment

## Upper Body Workout With No Equipment

No gym? No problem!

If you're looking to get a great upper-body workout without leaving your home, here's a routine that you can follow.

Exercise 1: Push-ups

Push-ups are a classic upper-body exercise that works your chest, triceps, and shoulders.

To do a push-up:

1. Start with your hands placed on the floor slightly wider than your shoulders.

2. Keep your body in a straight line from your head to your heels.

3. Lower your body until your chest is almost touching the floor and then push back up.

4. Do 10-12 repetitions.

Exercise 2: Dips

Dips are another great exercise that works your chest, triceps, and shoulders.

To do a dip:

1. Stand facing a chair or bench.

2. Place your hands on the edge of the chair or bench with your arms shoulder-width apart.

3. Bend your knees and lower your body until your triceps are parallel to the ground and then push back up.

4. Do 10-12 repetitions.

Exercise 3: Shoulder Press

Shoulder presses are a great way to work your deltoids (the muscles in the front, sides, and back of your shoulders).

To do a shoulder press:

1. Stand with your feet shoulder-width apart.

2. Hold a pair of dumbbells in your hands with your elbows bent and your hands at shoulder height.

3. Press the dumbbells overhead until your arms are straight and then lower back down.

4. Do 10-12 repetitions.

Exercise 4: Lateral Raises

Lateral raises work the deltoids, particularly the medial deltoid, which is responsible for the width of your shoulders.

To do lateral raises:

1. Stand with your feet shoulder-width apart.

2. Hold a pair of dumbbells in your hands with your arms by your sides.

3. Raise your arms out to the sides until they are parallel to the ground and then lower back down.

4. Do 10-12 repetitions.

Exercise 5: Front Raises

Front raises work the anterior deltoids, which are responsible for the front of your shoulders.

To do front raises:

1. Stand with your feet shoulder-width apart.

2. Hold a pair of dumbbells in your hands with your arms at your sides.

3. Raise your arms in front of you until they are parallel to the ground and then lower back down.

4. Do 10-12 repetitions.

Exercise 6: Triceps Kickbacks

Triceps kickbacks work your triceps, the muscles on the back of your upper arm.

To do triceps kickbacks:

1. Stand with your feet shoulder-width apart.

2. Hold a pair of dumbbells in your hands with your elbows bent and your hands behind your head.

3. Kick your arms back, keeping your elbows tucked in, and then bring them back to the starting position.

4. Do 10-12 repetitions.

Exercise 7: Bicep Curls

Bicep curls work your biceps, the muscles on the front of your upper arm.

To do bicep curls:

1. Stand with your feet shoulder-width apart.

2. Hold a pair of dumbbells in your hands with your arms at your sides.

3. Bend your elbows and curl the dumbbells up to your shoulders and then lower back down.

4. Do 10-12 repetitions.

Additional Tips

To get the most out of this workout, follow these additional tips:

- Warm up before your workout and cool down afterwards. This will help to prevent injuries and improve your flexibility.

- Use a weight that challenges you but doesn't cause pain. If you feel any pain during an exercise, stop and reduce the weight.

- Focus on form. Make sure to perform each exercise with proper form to get the most benefit from it.

- Stay hydrated. Drink plenty of water before, during, and after your workout to stay hydrated and prevent dehydration.

- Listen to your body. If you're feeling tired, take a rest day. Don't overtrain, as this can lead to injury.

By following this routine, you can get a great upper-body workout without ever leaving your home. Stay consistent with your workouts and you'll start to see results in no time!

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